Fruit can be colorful, juicy, sweet, and delicious. Despite this, fruit consumption around the world has declined in recent years and there is a growing “fear of fruit.” A trend towards reducing or eliminating fruit from diets to avoid sugar may be the cause. When looking for nutrition information and advice, it can be unclear what is real and what is hype. A TrestleTree health coach can share knowledge around general nutrition principles as well as guide you when planning meals, shopping at the grocery store, eating out, or packing lunches. We can help address beliefs and behaviors around food and partner with you to develop strategies around daily nutrition habits. We can help you separate myths from truths and make informed choices. 

For instance, we know that fruit contains natural sugar, and sugar is a carbohydrate. Carbohydrates, or carbs, are our bodies’ main source of energy and essential to our health. It is important to understand that all sugar and carbohydrates are not created equally. High quality carbohydrates, like whole grains, vegetables, and fruits, are preferable to low quality carbs, such as refined grains and foods with added sugar. We know that a diet high in low-quality carbs found in processed foods, snack products and carbonated beverages is strongly linked to weight gain and obesity. High sugar diets also increase the risk of developing certain health conditions such as Type 2 diabetes, heart disease, liver problems, certain types of cancer, and even dementia.

Whole fruit contains natural, not processed sugars. Eating fruit can help you reach your daily needs when it comes to certain nutrients, vitamins, minerals, healthy fats, antioxidants, and fiber. It may help to understand the nutrient density and relative low sugar content of fruit. For example, a pound of sugar, while weighing the same, is quite different than a pound of bananas when it comes to sugar and nutritional content. Similarly, the ingredient list for an apple is just that, an apple. The list on a bottle of soda or package of cookies shows a stark contrast in the number and types of ingredients. Although an apple and a cookie are both vehicles for sugar, they can differ greatly in nutritional value and impact on blood sugar levels.

It is true that some fruits are higher in natural sugar than others and it is important to follow your doctor’s recommendations regarding fruit consumption. Individual fruit needs may also vary based on your age, sex, height, weight, physical activity, and whether you are pregnant or breastfeeding. Fruits can be eaten whole, cut up, puréed, cooked, or juiced. Dietary guidelines recommend that at least half of our daily fruit intake should be whole fruits. Buying frozen, canned, or dried fruits that are lowest in added sugar is also advised. Fruit has the power to combat inflammation and disease, support weight management and enhance immune health. In fact, a review of recent studies shows that 200 grams of fresh fruit daily, (such as 1 ¼ cups of berries, an apple, or a banana,) may prevent Type 2 Diabetes. 

Even when prepped with information and guidance, it can still be challenging to put our plans into practice. The Centers for Disease Control and Prevention estimate 88 percent of Americans do not get their daily recommended servings of fruits and vegetables. A health coach can consider and understand how access to healthy food, cultural practice, personal preferences, and daily routines impact nutrition. We serve to support and address other factors like chronic health conditions, physical activity, stress, sleep, etc., all which can influence eating habits. We help you to figure out what makes sense for your life so that healthy behaviors can be sustained over time. 

Summer can be a great time to hit the pause button, reflect on the first half of the year, and reevaluate where we are and where we want to be. We can take the time to shift our perceptions and impressions. Think of all the words we use to express our impressions of fruit...juicy, zesty, sweet, crisp, golden, tropical. Let’s keep “healthy” on that list because fruit does not need to be avoided or feared. Not all sugar is the same, so we can celebrate fruit for how sweet it is rather than comparing “apples to cookies."

Princeton University provides FREE Health Coaching to benefits-eligible employees and dependents. Call 866-237-0973 to schedule a free, confidential appointment.